What to Include in Your Keto Diet Based on Age

Are you considering starting a keto diet but feeling overwhelmed by what you can eat? Don’t worry, we’ve got you covered. In this article, we will provide you with an age-based chart of recommended foods to simplify your keto journey.

Fatty Acids and Oils

When following a ketogenic diet, it’s crucial to consume a high amount of healthy fats. Here are some excellent options for you:

  • Avocado oil
  • Cocoa butter
  • Extra virgin olive oil
  • Medium-chain triglycerides (MCT) oil
  • Almonds
  • Hazelnuts
  • Pure ghee
  • Animal tallow

Including butter in your diet can offer numerous benefits. It contains essential fatty acids, vitamins, and minerals like selenium, magnesium, zinc, and copper.


While the keto diet is low in protein, it’s still essential to include it in your meals. Opt for organic, grass-fed meats and free-range eggs whenever possible.

Protein Derived from Animals

  • Beef
  • Pork
  • Poultry
  • Organ meats
  • Eggs
  • Nut butter (without added sugar)
  • Fish and seafood

Nuts Containing Vegetable Protein

  • Seeds
  • Tempeh
  • Tofu
  • Miso

Tempeh is a fermented soybean product rich in protein, vitamin B-12, and minerals like calcium, phosphorus, and iron. Tofu, on the other hand, is a low-fat soy product that can absorb flavors from various sauces and marinades. Miso, a soybean or grain paste, is widely used in Japanese cuisine and adds a unique taste to sauces, dressings, and soups.

Avocado and Berries

Include these delicious options in your keto diet:

  • Avocado
  • Blueberries
  • Raspberries
  • Strawberries
  • Lemons
  • Limes
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Choose cruciferous vegetables that grow above ground for your keto diet. Here are some excellent choices:

  • Chard
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Kale
  • Spinach
  • Asparagus
  • Cucumber
  • Arugula


If you are not lactose intolerant, you can enjoy a variety of dairy products. Opt for full-fat options and avoid “light” or “low-fat” products that are often high in sugar.

  • Kefir
  • Cheese (Manchego, Cheddar, Blue, Mozzarella, etc.)
  • Lactose (in small quantities)
  • Cream
  • Plain yogurt or Greek yogurt

Seeds and Nuts

These nutrition-dense foods are often overlooked but can be a great addition to your ketogenic diet:

  • Brazil nuts
  • Macadamia nuts
  • Pecans
  • Pumpkin seeds
  • Sunflower seeds
  • Chia seeds
  • Sesame seeds
  • Flax seeds


Proper hydration is essential on a ketogenic diet. Consider the following options:

  • Water
  • Coffee (with coconut oil, erythritol, or MCT oil)
  • Tea
  • Broth (for electrolyte replacement)
  • Probiotic beverages

Herbs and Spices

Sprinkle your dishes with a variety of herbs and spices to enhance the flavor and reap their health benefits:

  • Basil
  • Cinnamon
  • Cardamom
  • Cayenne pepper
  • Turmeric
  • Cumin
  • Nutmeg
  • Oregano
  • Parsley
  • Paprika
  • Ginger
  • Rosemary


Satisfy your sweet tooth with these keto-friendly dessert options:

  • Pure cacao
  • Stevia and erythritol (low-carb sweeteners)
  • Sugar-free chocolate

Snacks and Breakfast

If you need a quick snack or breakfast option, consider these choices:

  • Coconut chips
  • Beef or turkey jerky
  • Keto bars
  • Ham, cheese, almonds, and walnuts
  • Olives
  • Bone broth
  • Dehydrated seafood
  • Boiled eggs
  • Celery sticks with grated fresh cheese

Remember, the key to success on a keto diet is to plan your meals and snacks in advance. By incorporating these foods into your unique meal plan, you can enjoy the benefits of the ketogenic lifestyle.

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For more information and delicious keto recipes, visit Hook’d Up Bar and Grill.


Q: What is the ketogenic diet?
A: The ketogenic diet is a popular low-carb, high-fat diet that promotes fat loss and improved glycemic control.

Q: Are beverages allowed on the keto diet?
A: Yes! Opt for sugar-free options like water, coffee, tea, and broth.

Q: Can I have desserts on a keto diet?
A: Yes, but choose low-carb options like pure cacao and sugar-free chocolate.

Q: What are some keto snack and breakfast ideas?
A: Consider options like coconut chips, jerky, keto bars, nuts, olives, bone broth, dehydrated seafood, boiled eggs, and celery sticks with cheese.

Q: Any tips for following a keto diet successfully?
A: Plan your meals, incorporate a variety of foods, and don’t be afraid to experiment with herbs and spices to keep your meals exciting.